We all know we should eat more fruits and vegetables, but with busy schedules and the convenience of quick, processed options at the supermarket, it can be hard to get enough. Many New Zealanders struggle to meet the recommended daily intake (Less than 7% to be exact!), whether it's out of habit or simply not knowing how to incorporate them. Here are some easy, practical ways to add more plant-based goodness to your meals without overhauling your routine.
Start with breakfast
Get a head start by adding veggies in your first meal of the day! Upgrade your avo on toast by topping it with cucumber, radish and tomato or sauteed mushrooms and spinach. You can toss extra vegetables into scrambled eggs or try a breakfast burrito to take on the go. Savoury muffins are another great way to use up any leftover veggies and start your day with a nutrient boost.
Loaded Sauces
Take your sauces to the next level by packing in extra vegetables. Sneak grated or pureed veggies like tomatoes, spinach, zucchini, or capsicum into your tomato-based sauces or try blending cauliflower into white sauces. It's a great way to add extra goodness to family meals without anyone noticing!
Blend It
Smoothies are one of the quickest ways to boost your daily fruit and vegetable intake. They're fully customisable, letting you use whatever you have on hand, whether it's in season, leftover, or on special. Pre-freeze bananas, avocado, or even zucchini to create a creamy base, then toss in a handful of spinach or kale to sneak in those greens. Use sweet fruit like berries or mango to mask the taste of the greens, so you get all the goodness without compromising on taste.Check out our favorite smoothie recipes here.
Organise Your Fridge
Make fruits and vegetables more accessible by keeping them front and centre in your fridge. Pre-cut veggies like carrot or cucumber sticks and store them in easy-to-grab containers. When healthy options are visible and ready to go, you're more likely to reach for them over processed snacks.
Opt for Legume-Based Pastas
Everyone loves pasta, and it's an easy meal choice. But to boost your nutrient intake, consider swapping regular pasta for legume-based varieties, like chickpea or lentil pasta. Not only do these options increase your vegetable intake, but they also come packed with extra protein.
Dessert Alternatives
Satisfy your sweet tooth with desserts that highlight fruit as the main ingredient. Baking apples with cinnamon, grilling peaches with honey, or making a warm berry compote to top yogurt can be both delicious and nutritious. For something a bit more indulgent, try our avocado chocolate mousse.
These small tweaks can make a big difference in how much fruit and veg you eat each day—without much extra effort!
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